Fundamentals for Shooting the Basketball from the Free Throw Line, Part 1 – Shot Prep Position

Free throw shooting always takes place from the same place on the basketball court (and without a defender challenging your shot). Because of this, free throws can be your big chance to put points on the scoreboard.

All you need to do is master the fundamentals, tune out distractions, take careful aim at your Goalrilla Basketball Goal, and follow through.

As you practice your free throw shooting, refer often to this Basketball Goal Store blog (or better yet, subscribe!) so you can be among the first to master these and other basketball skills.

Free Throw Shooting Fundamentals: Part 1

There are three phases of shooting free throws:

1. The Shot Prep Position

2. The Cocked and Flexed Shooting Position

3. The Release Shooting Position

Each phase of shooting requires the proper technique including the position of key body components:

Footwork

Lower body

Upper body

Head

Arm

Hand

Proper body positioning and movement, along with proper form when shooting the ball, will improve free throw shooting and scoring results.

Part 1 – The Shot Prep Position

Let’s concentrate on the Shot Prep Position for shooting the basketball from the free throw line:

Footwork

Feet will always be pointed directly at the basket

The feet are hip width apart

The shooting foot and the shooting hand are on the same side

The shooting foot is in line with the middle of the basket

The off foot is in slightly behind the shooting foot, with the tip of the off foot aligned with the bottom of the shoelaces of the shooting foot

Lower Body Position

The lower body is always pointed toward the basket

Knees are bent

Upper Body Position

The upper body is slightly forward

The shoulders are square to the basket

Head and Eyes Position

Head is up, facing forward

Eyes are focused on the front lip of the rim of the basketball goal

Arm Position

The upper portion of the shooting arm is parallel with the upper torso

The shooting arm elbow points directly toward the floor

The forearm of the shooting arm is slightly above parallel

The guide hand/off-hand elbow is positioned in front of the off foot

Both the off arm and shooting arm positions produce “L” formations

Hand Position

The basketball is in the shooting hand

The off hand supports the basketball

The fingers of each hand are spread

The basketball rests on the pads and fingertips of both hands

The palms of the shooting hand and the off hand do not touch the basketball

The basketball is centered between the index and middle fingers of both the shooting hand and the off hand

The valve stem of the basketball is centered between the index finger and middle finger of the shooting hand

The thumbs of both the shooting hand and the off hand form a “T”

Both wrists are cocked and flexed

The skin around each wrist is wrinkled

Now that you and the basketball are properly positioned, you are ready to move into the cocked and flexed shooting position.

With the proper setup, body movement and shooting form, you can easily score uncontested points from the free throw line.

And here’s an added bonus: when opponents know that you score easily from the free throw line, they might just defend you less aggressively!

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